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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Road running13 9:04:44 59.6(9:08) 95.92(5:41)
  Orienteering7 7:00:15 21.5(19:33) 34.59(12:09) 108573c
  Core strength5 1:40:00
  Total25 17:44:59 81.1 130.51 108573c
  [1-5]24 17:24:59

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Friday May 31, 2013 #

Road running 32:00 [3] 3.7 mi (8:39 / mi)
shoes: Adrenaline 3

At GSFC, straight down to parkway, out to perimeter road, back by Soil Conservation gate.

Thursday May 30, 2013 #

Road running 39:00 [3] 4.4 mi (8:52 / mi)
shoes: Adrenaline 3

Started out towards the regular perimeter road route, picked up Tom W. at his turn-around, and ran with him back the other way around towards the Fitness Center. Then headed solo down the parkway entrance road to the perimeter road for the rest of the run. Good conversation. We talked about the increasing percentage of women in big road races. And about the increasing proportion of women to men in U.S. colleges. Can we make a claim about the competitiveness of women across the board in the U.S.? What about in orienteering?

Wednesday May 29, 2013 #

Road running 50:00 [3] 5.2 mi (9:37 / mi)
shoes: Adrenaline 3

Trail run in Greenbelt Park on Perimeter Trail.

Tuesday May 28, 2013 #

Core strength 20:00 [1]

The usual core strength routine plus stretching.

Monday May 27, 2013 #

11 AM

Road running 43:30 [3] 5.0 mi (8:42 / mi)
shoes: Adrenaline 3

Across Ga. Ave to Sligo Creek, back on Dennis Ave.

Sunday May 26, 2013 #

4 PM

Road running 34:40 [3] 4.0 mi (8:40 / mi)
shoes: Adrenaline 3

Drumm loop, with an extra trip back home when I discovered Mason following me. Turns out he can push open the front door if it's not latched.

Bought a car today. Not a particularly satisfying experience. Got it from a used car lot in Manassas. The price was right, and they took our old van, which was nearly worthless, as a trade-in. The car appears to be in great shape, but smells pretty bad inside, like too much air freshener or deodorizer. Sure do hope it goes away. And doesn't expose whatever it was trying to hide.

Saturday May 25, 2013 #

Road running 33:00 [3] 3.6 mi (9:10 / mi)
shoes: Adrenaline 3

Drumm loop, easy pace. A couple hours after lunch, but everything seemed well settled. Legs felt better than at any time since that little injury.

Thursday May 23, 2013 #

Road running 33:00 [3] 3.6 mi (9:10 / mi)
shoes: Adrenaline 3

Drumm loop at easy pace. Addie reminded me to stretch afterwards. That made a big improvement in recovery over yesterday's longer run.

Wednesday May 22, 2013 #

9 AM

Road running 1:04:00 [3] 7.0 mi (9:09 / mi)
shoes: Adrenaline 3

Long run, through Forest Glen and Seminary Road, down to Beach Drive, under the Beltway and back up Old Spring Road.

Monday May 20, 2013 #

2 PM

Orienteering 33:00 [3] 3.6 mi (9:10 / mi)
shoes: Adrenaline 3

Accompanied Florence in her role as commencement speaker for the UMD School of Engineering, got home in mid-afternoon, not enough time to go in to work, but enough time for a run.

Easy run on Drumm loop. Warm and humid, but nothing coming down from the sky. Forecast was wrong the last 4 days in a row, kind of unusual, that.

Sunday May 19, 2013 #

Orienteering race 1:21:13 [4] *** 7.1 km (11:26 / km) +50m 11:03 / km

QOC Mason Neck Red. When I read that Bjorn had removed the rootstocks from the map, my heart sank. Those rootstocks had totally saved me in the past, when there was nothing else but 5-inch contours (OK, maybe a foot) and an occasional dry swamp to navigate by. What was going to stop me from running around in circles this time? Well, actually, it went pretty well. I botched up the long leg from 2 to 3 in at least two different ways, losing 10+ minutes in the process, but hey, in the end I was actually able to relocate from the dry swamp using the 5-inch contours. That felt good. No other problems, and a lot of really good navigation the rest of the way.

Saturday May 18, 2013 #

11 AM

Core strength 20:00 [1]

Core strength and stretching.

Friday May 17, 2013 #

11 AM

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 3

Yet another easy run around GSFC perimeter road. Happy to be running, and a great day -- clear sky and low humidity despite earlier forecast of rain.

Thursday May 16, 2013 #

11 AM

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 3

Easy run around GSFC perimeter road.

Wednesday May 15, 2013 #

12 PM

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 3

Easy run on the GSFC perimeter road. Legs felt terrible starting out -- left ankle hurt, right hamstring hurt, not exactly limping but stride felt constrained -- but everything felt fine when I finished. What's up with that? Stuff never hurts when I'm running, it only hurts the next day. Great pain reliever.

Sunday May 12, 2013 #

10 AM

Orienteering race 1:34:40 [4] **** 5.9 km (16:03 / km) +215m 13:34 / km
14c shoes: Icebug olx

I had a pretty good run except for one control, #2, which should have been easy. I have no idea what I was thinking, but I must have passed just downhill of the control and kept on going up and up and up. When I finally did start thinking, I knew I was way too high, and in fact, I knew right where I was. So I made it back down to the control just fine, but I lost 10 minutes in the process. That would have more than made up the difference to the winning time in M60.

The rest of the run was uneventful. I was very slow on the long leg to #5. Chose to go south down the long ridge and join the road near the lake, but it seemed to take forever. I was slowed down some by recent logging activity. I know it was mentioned in the meet notes, but I think they understated the problem. This really should have been marked with green slash. And the unmapped skidder roads added to the confusion. I tried once to diagonal in towards #5 from the road, but backed out and went further down the road to a better approach. I think I could have been 5 minutes faster if I had just gone to the trail at the closest approach from #4 and run it all the way around.

Saturday May 11, 2013 #

11 AM

Orienteering race 1:03:51 [3] ***** 3.4 km (18:47 / km) +155m 15:18 / km
14c shoes: Icebug olx

I didn't have high expectations for this event (in fact, I was terrified of it), and this time expectations met reality. I went slowly and got to #1 just fine, but Ernst Linder caught me there. We went to 2 more or less together, and I made a bad route choice to #3, not seeing the trail in the rocks and cliffs. Had to relocate twice. I didn't totally trust the swamps, so when I found a wet spot, I wasn't sure it was mapped. But then I found one with a control in it, which was surely mapped, and and that finally got me back on track. A few other times I lost contact with the map, and it took some time to regain it.

I'm tempted to blame the rain, but in fact I could see pretty well. I wore a hat, which kept my glasses dryer than they would otherwise have been, and I carried a handkerchief folded up in my e-punch hand to wipe off the magnifier and glasses. The cloth stayed dry the whole time, even when I fell and dropped it once.

You had to be right on to find controls, and it was a lot of fun when that was working for me. Pretty tough when it wasn't. I think I got better at it as I went along, but I still have no idea how to do it at speed. I wish I had one of these in my back yard to practice on.

Friday May 10, 2013 #

3 PM

Orienteering race 17:11 [5] ** 2.3 km (7:28 / km) +65m 6:33 / km
15c shoes: Icebug olx

Wow, this was unexpected. I haven't often done well in sprints, and given that it forced Addie and me to travel separately, I was thinking of skipping it. But I entered, and won a gold, which, as Jerry Garcia says, goes to show, you don't ever know.

Attackpoint shows me with zero time lost, which is a first ever. A little slow on the first control, I would have said. But the navigation was pretty easy, so I remembered to read ahead, and the map was uncluttered enough that I could read it on the run.

Wednesday May 8, 2013 #

8 AM

Core strength 20:00 [1]

Core strength, again. No running for now. Legs not feeling too great.

Monday May 6, 2013 #

8 AM

Core strength 20:00 [1]

Core strength workout, stretching, and a little bit with a tennis ball under the hamstring attachment area.

Sunday May 5, 2013 #

11 AM

Orienteering race 1:31:20 [4] *** 6.7 km (13:38 / km) +430m 10:19 / km
16c shoes: Icebug olx

QOC Pohick Bay Red. An OK run, good routes I think but a few misses. On the first control I expected to hit the big reentrant in the light green, but didn't, pushed on anyway thinking I was to the north of it, but was actually south of it, so did a little back-and-forth on the trail across the stream. On 5 I went up to the plateau and followed the indistinct trail to the stream, then headed recklessly down the hill and got lost in the reentrants. Back to the top of the stream and did it right (probably would have been smarter to go down to the bottom and look up). On the mountaineering loop on the other side of the park I climbed up a huge dirt cliff to the lake at Pirate's Cove, then hugged the edge of the out-of-bounds all the way around to 13 and 14, no issues there but I remember getting hideously lost in those reentrants at previous events. Also spiked 15-16, but then took a stupid detour to the finish.
1 PM

Orienteering 39:00 [3] 3.4 km (11:28 / km) +170m 9:11 / km

Cool-down run (or is it warm-down) on the yellow course with Addie. Felt awful starting to run again, but I guess the endorphins must have kicked in and smoothed things out.

Saturday May 4, 2013 #

11 AM

Core strength 20:00 [0]

Friday May 3, 2013 #

1 PM

Road running 39:34 [3] 4.3 mi (9:12 / mi)
shoes: Adrenaline 3

Easy run on GSFC perimeter road. Glute is sore, but I can run comfortably. Probably shouldn't, though.

Thursday May 2, 2013 #

Road running 44:00 [3] 4.7 mi (9:22 / mi)
shoes: Adrenaline 3

GSFC perimeter road. First training run in a long time. Leg feels weird from hip to hamstring, but no outright pain. Garmin couldn't find satellites, then lost them, then found them again. Maybe there's something wrong with it.

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